Misery

oops,
I meant Missouri.
Arrived safely, drove past 7 waffle houses on the way to the hotel. Ate last night in the 4 booth non smoking section, out of about a 500 seating capacity restaurant. Yeah, I went to medical school around here, and I dont miss it.

Felt tight today on both run and bike, but regardless, the power was there.
Ran 5 miles late morning, about 8 min pace. 2 X 2 min surges to high zone 4 and low zone 5. Then 2 X 30 second fast strides.

On bike, 23 miles. Biked out to part of the race course. This course wont be fast, rolling with some short 12-15% grades which we rode today. 400 watts climbing for 60 seconds at 7 mph will likely slow me down on race day. Not here to go fast so thats ok.
3 X 2 min surges on the bike
1 = 361 watts, HR zone 2, 23.5 mph
2 = 391 watts, HR zone 3, 27.5 mph
3 = 464 watts, HR zone 4, 26.5 mph (head wind)
I pushed this last one a bit...but not to max. I feel I could have held over 500W if I had pushed to max. Come on...its only 2 minutes man!

total of 90 minutes on the bike, 36 minutes on the run.

Drove the run course today. This will be tough. constantly rolling with some large hills, 2 out and backs so we will hit some sizable hills, 10% grade for about 200 meters, 4 times.

Weather looks good! Low of 46 and high of 72 Saturday. Chilly morning. They may not allow wet suits, which will make for a chilly start.